External rotation of the shoulder to the cables

Edited by Dr. Massimo Bonazzelli

Synonyms

The "Cable shoulder extrarotation" exercise is also known as the L-shaped opening to the cables, Cable shoulder extrarotation

Type of Exercise

External rotation of the shoulder to the cables is a Monoarticular / accessory exercise

Variants

• Extra-rotations of the shoulder with dumbbells while lying down

External rotation of the shoulder to the cables: Execution

The starting position sees the athlete standing upright with the back in his position of strength, the knees slightly bent and the distance between the feet equal to or slightly greater than that of the shoulders. The arm to be trained is placed at the sides on the contracted dorsal. The elbow is flexed at 90 °. The hand holds the special handle with a neutral grip and is at the same height as the pulley of the machine. In case of training of the right limb, the athlete is placed facing forward (therefore not towards the machine, but at 90 ° with respect to it) with the left side towards the machine from which the cable with handle comes. The execution consists in "external rotation of the shoulder until the forearm is parallel to the cable, or until the forearm is on the same longitudinal plane on which the body also lies. The elbow is the hinge around which the forearm rotates. causes the moving handle to draw an arc of a circle; for this reason the elbow can only rotate due to the external rotation of the shoulder, but it must never be moved from the initial position. The torso twist is considered cheating. Except in special cases, this exercise should be present in all training routines, as the external rotation of the shoulder is essential to correctly perform basic exercises such as bench press, slow forward, pull-ups. Also this exercise is essential for the exercise. shoulder health for all sports practitioners in which you have to throw an object or throw punches. In case you are unable to complete the exercise, ie to arrive with the forearm on the same longitudinal plane on which the body also lies, it is necessary to contact an operator in the sector to restore the mobility of the shoulder to prevent injuries and correct the inevitable errors in the aforementioned gestures.

Muscles involved in the exercise Extra-rotation of the shoulder to the cables

Group 0

• Infrared
• Small round
• Posterior deltoid (weak)

Action
Shoulder external rotation

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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